Posted Apr 22 2022 by Ryan Savard

Fitness A) E4M x 4 sets: – 6-10 bench press – 4-6 eccentric pull-ups – 6-8/side banded twist @ 3010 tempo *If you’re able to complete any strict pull-ups on your own, start off with those and finish with the eccentric reps. Performance A) E4M x 4 sets: &#[...]

Programming: April 18-24

Posted Apr 19 2022 by Ryan Savard

Monday 4/18 Fitness A) E2M x 8 sets (4 each, alternating) Odd sets: – 8-12/side DB/BB split squats Even sets: – 12-16 alternating KB gorilla rows – 12-16 double banded OH tricep extensions *Split squats can be from floor or rear foot elevated. B) For[...]

Programming: April 11-17

Posted Apr 12 2022 by Ryan Savard

Monday 4/11 Fitness A) E2M x 8 sets (4 each) Odd sets: – 16 alternating DB incline presses – 8-12 banded Spanish squats Even sets: – 8-12 incline chest supported KB row w/ pause – 8-12 medball hamstring curls B) E90S x 10-15 sets: – 16[...]

Programming: April 4-9

Posted Apr 09 2022 by Ryan Savard

Monday 4/4 Fitness A) E3M x 5 sets – 8 deadlifts – 8-12 seated DB presses – 8-12 DB lat pull-overs *Heavier than 3/25 B) 5 rounds for time: – 200m row – 12 RKB swings – 10 DB push press – 8 DB reverse lunges R60S [...]

Programming: Mar. 28 – Apr. 3

Posted Mar 28 2022 by Ryan Savard

Monday 3/28 Fitness A) E3M x 6 sets: – 6-4-2-6-4-2 box squats After even: 12-16/side alternating DB bench press After odd: 8-12 tall kneeling banded lat pull-downs *heavier than 3/10 B) E90S x 10-15 sets: – 20 double unders – 5 DB thrusters (95/65) [...]

Programming: Mar. 21-27

Posted Mar 22 2022 by Ryan Savard

Monday 3/21 Fitness  A) E2M x 8 sets Even sets: – 8-12 strict BB press – 8-12 single leg DB hip thrusts R Odd sets: – 8-12 bent over double KB/DB row – 8-12 single leg DB hip thrusts L B) 3 rounds for time: – 400m row – 1[...]

Posted Mar 12 2022 by Ryan Savard

CF Open Workout 22.3 (RX) For time: – 21 pull-ups – 42 double-unders – 21 thrusters (weight 1)  – 18 chest-to-bar pull-ups  – 36 double-unders – 18 thrusters (weight 2)  – 15 bar muscle-ups – 30 double-unders [...]

Programming: March 7-13

Posted Mar 07 2022 by Ryan Savard

Monday 3/7 Fitness A) E2M x 8 sets (4 each) Odd sets: – 16 alternating top-down DB incline presses – 8-12 banded Spanish squats Even sets: – 16 alternating dKB gorilla rows – 8-12 medball hamstring curls B) EMOM x 10-20 sets: – 3 doubl[...]